February 4th, 2020 By Spud

15 men gathered for the return of Hops from his vision quest in Miami. His eye catching shirt was rumored to be covering a new back tattoo of Patrick Mahomes the size of a dinner plate. We still need confirmation.

Warmup: We began with some high knees, butt kickers, goose steps and the obligatory SSH x20. Next we celebrated the Chiefs victory with an Indian burpee circle. From there we moseyed to the rock pile.

The Thang: 

Circuit training with an emphasis on upper body strength. The first station began with a 30 second arm extension while holding a rock/paver. From there we moseyed to the shelter for 5 Mickey Mouse mercans (Wide arm mercan, Diamond mercan, Wide arm mercan=WDW=Walt Disney World=Mickey Mouse. I know it’s a stretch). Next we did a pull up ladder beginning with 2 reps and adding 2 more reps each cycle through the circuit (2, 4, 6, 8…). Next we moseyed to staging area for 10 Peter Parker’s (5 each leg). Next we beat crawled 20 yds then returned to the rock pile to do it all over again. Most pax got at least 5 cycles done with Philip, Fire Chicken, Java, and Tombstone completing nearly 6. Chatter was strong this morning with lots of noodle arms after the various stations. 

Mary: 

Low flutter 4 count in cadence x20

KGB’s 4 count in cadence x20

Plank for 30 seconds

Broga

Moleskin:

Prayers were offered for the Andretti family in their loss. There is no amount of fame or fortune that can insulate one from the loss of a loved one. Backdraft made an unexpected appearance and commented on how easy F3 Concord is compared to his new Alabamian friends. Hops can’t physically stop smiling. Chicken strip was bench pressing Grandmaster by the end of the workout. The effort from the Pax was above average on this morning with above average temperatures. Dough boy from Arkansas made a surprise visit. Apparently he is the lord of carbs since he handles the relationship between Walmart and their chief bread supplier, but he used to live on Union St and appreciates the finer things in life like F3 Concord. 

I ran across a quote a few days ago that nicely summed up my F3 experience over the past few years:

“I was in darkness, but I took three steps and found myself in paradise. The first step was a good thought, the second, a good word; and the third, a good deed.”

Don’t be scared if life has been knocking you down. You just need to think right, speak right, and do right. Research done by Robert Cialdini, a psychology professor, shows that if you change your behavior, you also change how you feel. So, to feel unafraid, do what a brave person would do. The core idea is: “act and you will become”.

Thank again for the opportunity to challenge and lead. 

Popeye

---